Read on to learn more about whether your eating habits are causing brittle nails and discover steps you can take to promote healthy nails. 

Nutritional Deficiencies and Your Nails

“Deficiencies in several vitamins or minerals can cause brittle nails,” says Rahaf Al Bochi, RDN, a Baltimore-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition. 

According to Al Bochi, a lack of one or more of these nutrients might make nails brittle:

• Iron
• B vitamins like biotin or B12
• Zinc
• Protein
• Magnesium 

• White spots
• Vertical lines or ridges 
• Indentations 

“Your healthcare provider can run lab testing to assess for deficiencies,” says Al Bochi.

Note that extreme eating habits may contribute to nutritional deficiencies, particularly disordered eating such as anorexia nervosa or fad diets, adds Jamie Rosen Manning, MD, a dermatologist based in New York City. 

Can You Reverse Your Brittle Nails by Getting More Nutrients? 

It depends. 

If your doctor finds that a nutritional deficiency could be the culprit, they might suggest switching up your diet. “Eat a variety of foods to get the vitamins and minerals your body needs to nourish your body from the inside out,” says Al Bochi, who suggests focusing on foods rich in: 

• Iron Meat, poultry, fish, beans, and lentils

  [4]

• Vitamin C to Help With Iron Absorption Citrus fruits, kiwi, red peppers, strawberries, and tomatoes

  [5]

• Vitamin B12 and Biotin Beef liver, meats, poultry, fish, clams, oysters, eggs, cheese, milk, nuts, seeds, sweet potatoes, spinach, and broccoli

  [6]

  [7]

   
• Zinc Oysters, meat, fish, poultry, beans, nuts, whole grains, and dairy

  [8]

• Protein Meat, fish, poultry, nuts, seeds, and legumes

  [9]

   
• Magnesium Nuts, seeds, avocados, spinach and other greens, and whole grains

  [10]

Should I Take Supplements for Stronger Nails?

If a nutrient deficiency is truly the reason for your brittle nails, your doctor might suggest addressing your diet first, says Dr. Manning. But if your doctor gives you the green light to take a supplement as well, there is some research out there that shows that certain kinds may be beneficial for brittle nails. 

However, “Evidence is conflicting about the role of supplementation and its ability to reverse brittle nails, so it’s important to try to boost your intake of nutrients in your daily meals,” says Manning.

If you want to take a supplement, talk to your doctor first.

Vitamins and supplements are also not evaluated by the U.S. Food and Drug Administration. So if you do get the green light to take them, ask your doctor if there are any brands in particular they recommend, and follow-up as directed.

Other Factors That May Cause Brittle Nails

Outside of nutritional deficiency, there are a number of other reasons you might have brittle nails, says Al Bochi.

For example, washing dishes may dry out your nails, making them brittle. Wearing cotton-lined rubber gloves when you do the dishes or when cleaning and using harsh chemicals can help. 

“Several factors could contribute to brittle nails, so it’s important to identify the root cause,” says Al Bochi “Speak to your healthcare provider or dermatologist to assess your nail health.”

The Takeaway

Brittle nails that chip easily are often a sign of aging, external damage, or certain medical treatments. But in some cases, they could be a sign of a nutritional deficiency. Not getting enough iron, B vitamins like biotin or B12, zinc, protein, or magnesium in your diet may contribute to brittle nails. Eating healthy, well-rounded meals may help strengthen your nails. If you still have a nutritional deficiency, your doctor may recommend dietary supplements. 

But if you continue to experience brittle nails, talk to your doctor about your symptoms, diet, and overall health to rule out any potential underlying conditions that may affect nail health.